Rusty’s Monday Morning Circuit

AO: Bad Apple

When: 08/10/2020

PAX: Sprocket, GOAT, Swamp Donkey, Bear, Ollie, Woody, Heidi, Brutus, Norwood, Sparty, FNG (Lil' John)

QIC: Rusty

We had the biggest group we’ve ever had at BadApple (other than for Sprocket’s 50th birthday celebration).  We had an FNG as well.  The group is growing!

Warm-O-Rama:

Mosey’d from the flag, across the street to the gazebo.  We circled up.

Weed Picker x 10

Hillbilly x 15

Toy Soldier x 10

Mountain Climbers x 15

Mosey’d back to the flag, stopping 3 times for a set of 5 burpees each time.

The Thang:

Partner up.  We have 5 circuits.  The plan is for 3 rounds.  Between the circuits, each group will

  1. Bear Crawl once around “the turnaround”
  2. Mosey to the bleachers, do 10 step-ups (single count)
  3. Run around “the turnaround”

Circuit 1 – 45 lb. Plate

  1. Chest Press
  2. Overhead Press
  3. Deadlift

Circuit 2 – 25 lb. Plate

  1. Bus Drivers
  2. Plate Crunches (Big Boys w/Plate)
  3. Squat Reaches

Circuit 3 – 35 lb. Plate

  1. Rows
  2. Skull Crushers
  3. Bow Ties

Circuit 4 – Kettlebells

  1. Swings
  2. Clean & Press
  3. Halo’s

Circuit 5 – 25 lb. Plate

  1. Overhead Squats
  2. Good Morning’s
  3. Shoulder Raises

 

COT:

We named our FNG Lil’ John.  Another transplant from Michigan.  We said a prayer for all those involved in going back to school (students, teachers, administrators, bus drivers, etc.).

Naked-Man Moleskin:

Great job this morning boys!  Everyone pushed themselves to the max.

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